Jet Lag Disorder: Being in several time zones can be a thrilling experience. However, the disruptive consequences of Jet Lag Disorder are common for many business workers, holidaymakers, and frequent travellers who find themselves crossing countries.
Although transient, this condition can produce a variety of physical and mental discomforts and have a substantial impact on the body’s capacity to adapt to a new time zone.
In this blog, we will delve into what Jet Lag Disorder is, its causes, symptoms, and the best ways to manage and overcome it.
Jet Lag Disorder, often simply referred to as jet lag, occurs when a person’s internal body clock, or circadian rhythm, is out of sync with the local time at their destination.
The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle over a 24-hour period.
When we travel across multiple time zones, our bodies struggle to adjust quickly to the new time zone, which can result in a variety of sleep-related issues and physical discomforts.
Unlike most sleep disturbances, jet lag is a condition that only happens after rapid long-distance travel, and its severity is largely influenced by the direction of travel, the number of time zones crossed, and individual factors like age and health.
Jet Lag Disorder: Your body finds it difficult to adapt to the new time when you travel, especially when you are travelling east or west across many time zones.
For a brief while, the internal clock which determines whether you feel alert or sleepy does not match the local time.
You might consequently suffer from a variety of mental and physical symptoms that are frequently linked to jet lag.
The most obvious symptom of jet lag is difficulty sleeping. Your body may feel wide awake when it’s time to sleep according to the local time, or you may feel extremely fatigued during the day, even after a full night’s rest.
This disruption can persist for several days until your internal clock re-adjusts to the new time zone.
Your body’s biological clock might not be completely adjusted to the new time zone, even if you receive adequate sleep, which would leave you feeling exhausted or lethargic all day.
This may make it more difficult for you to focus, work effectively, or fully enjoy your trip.
Jet lag can also affect your digestive system. You may experience symptoms such as bloating, constipation, or diarrhea, as your body tries to adjust to different meal times and time zone shifts.
This is because your digestive processes are also regulated by your circadian rhythm, and when your body is thrown out of sync, so are your eating habits.
Sleep deprivation and the disruption of your body’s internal clock can leave you feeling irritable, anxious, or even mildly depressed.
These mood changes are not uncommon and can make it difficult to enjoy the trip or focus on important tasks if you’re traveling for work.
Traveling, particularly by air, can lead to dehydration, which, combined with disrupted sleep patterns, can result in headaches and migraines.
These discomforts are especially common for people who fly on long-haul flights.
Jet Lag Disorder: Jet lag occurs because our circadian rhythms, which govern the sleep-wake cycle, are programmed to follow the natural light-dark cycle of our home time zone.
When we travel to a new location, particularly across multiple time zones, our body’s internal clock has to catch up to the new environmental cues (such as sunlight, meal times, etc.). This misalignment causes the symptoms of jet lag.
There are several key factors that influence how severely you experience jet lag:
Whether you travel eastward or westward can have a significant impact on the severity of jet lag.
Traveling eastward (e.g., from New York to London) tends to result in more severe jet lag because it is harder for the body to adjust to an earlier time zone.
Your body needs to “advance” its internal clock, which is more difficult than delaying it.
On the other hand, traveling westward (e.g., from New York to Los Angeles) usually results in milder symptoms because your body’s clock needs to be “delayed,” which tends to be an easier adjustment.
The more time zones you cross, the harder it is for your body to adjust. For example, traveling from New York to Tokyo (crossing 13 time zones) will typically result in more pronounced symptoms than traveling from New York to Chicago (crossing one time zone).
Short trips, such as weekend getaways, may not give the body enough time to adjust to a new time zone.
Conversely, longer stays (more than a week) give the body enough time to recalibrate its internal clock, though you may still experience some jet lag symptoms in the first few days of your stay.
Younger people tend to recover from jet lag more quickly than older adults. The body’s ability to adjust to time zone changes also depends on overall health.
Jet lag may be more difficult for people with pre-existing medical concerns, such as sleep disorders or mental health issues.
Travelling overnight or arriving during the day on a flight might throw off your body’s circadian clock. Furthermore, light exposure is essential for resetting your circadian rhythm.
If you arrive at your destination during daylight hours, exposure to sunlight will help reset your internal clock faster, while traveling through the night can make it more difficult to adjust.
While jet lag can be frustrating, the good news is that it’s usually a temporary condition.
The body will eventually adapt to the new time zone, but there are several strategies you can use to minimize its effects and speed up the adjustment process.
Making little adjustments to your sleep routine prior to your vacation is one of the best strategies to lessen the intensity of jet lag.
Try going to bed and waking up an hour earlier every day for a few days before your departure if you’re heading east.
If you’re traveling westward, shift your sleep schedule by an hour or two later each day. This gradual change will help your body adjust to the new time zone more easily.
Dehydration can make jet lag symptoms worse. Make sure to drink plenty of water throughout your flight and after you arrive at your destination.
Steer clear of caffeine and alcohol as they might cause dehydration and interfere with sleep cycles.
Once you arrive at your destination, try to spend time outside in natural light, especially in the morning. Natural sunlight is one of the most effective ways to reset your internal clock.
If you arrive during the evening or night, consider using a light therapy box to simulate natural daylight.
If you’re feeling extremely fatigued after your arrival, short naps of 20 to 30 minutes can help.
However, avoid long naps, as they can interfere with your ability to adjust to the new time zone and may make it harder to sleep at night.
Melatonin, a hormone that helps regulate sleep-wake cycles, can be a useful tool in managing jet lag.
Taking melatonin supplements before bedtime at your destination may help you fall asleep faster and adjust to the new time zone.
Consult with a healthcare provider before using melatonin, especially if you’re on other medications or have health concerns.
If possible, try to schedule flights that allow you to arrive during the day. This makes it easier for your body to adjust, as you’ll be able to naturally align your sleep-wake cycle with the local time.
If arriving during the day isn’t an option, try to spend the first few hours after you land staying awake, even if you feel tired.
Jet Lag Disorder is a temporary but frustrating condition that affects many travelers who cross multiple time zones.
You can lessen the effects of jet lag and swiftly acclimatise to your new surroundings by being aware of what causes it and how it impacts your body.
Even if jet lag can’t be avoided, you can control its effects and resume enjoying your trip or work as soon as possible by using some of the tactics listed here.
With the right preparation and tools, you can breeze through long flights and time zone changes, feeling refreshed and ready to take on whatever comes next.
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